New Start

JJayoo · 17-06-2017 11:40pm

Rolling and mobility
Squats
100 x 1
110 x 1
120 x 5
130 x 5
135 x 5
140 x 5
145 x 5
150 x 3
155 x 3
150 x 3 x 2 sets
130 x 5 x 2
100 x 10

Reverse hyper things

Back extensions

Calf raises for the ROM

Crossack squats

JJayoo · 18-06-2017 11:27pm

Mobility

BB OHP
70 x 1
75 x 1
80 x 5 x 2 sets
80 x 4

Wide grip dips
30kg x 5 x 5 sets

Side raises/front raises

JJayoo · 22-06-2017 10:42pm

Mobility

Squats
100 x 1
110 x 1
120 x 1
130 x 1
130 x 5
135 x 5
140 x 5
145 x 3
150 x 3
155 x 1
130 x 5 x 5 sets
100 x 10

Calf raises
+20 x 3 sets

Side.bends
+30 x 3 sets

Few curls

JJayoo · 23-06-2017 11:07pm

Mobility stuff

BB OHP
Warmups
75 x 1
80 x 6
85 x 1
90 x 2 x 2
92 x 1
80 x 4

Dips
+35 x 5 x 5 sets
+30 x 5 x 3 sets

Wide grip be x 2 sets

Side raises

JJayoo · 25-06-2017 12:04am

Deadlifts

Warmups

150 x 6 x 5 sets
Using a belt for the first time on these, very wonky

BB rows
40 x 10
50 x 10
60 x 20
70 x 15 x 2

dB rows
40 x 15 x 3
45 x 10 x 3

One arm shrugs
3 sets

Band pull aparts
Reverse fly's
Face pulls

Will be adding more rows and trap work to back days

JJayoo · 25-06-2017 11:25pm

BB OHP
70 x 1
75 x 1
80 x 1
85 x 1
90 x 1
60 x 10

Single DB OHP
Warm ups
35 x 10 x 2
40 x 10 x 3
45 x 5 x 2

Dips
Warmup sets
30 x 5
35 x 5
40 x 3 + 10 be reps] x 5 sets
+20 x 10 x 2 sets

Medicine ball pushups
3 sets

DB pressing felt good

JJayoo · 26-06-2017 10:07pm

Mobility stuff

Squat
100 x 5
110 x 3
130 x 1
140 x 1
150 x 1
100 x 10
110 x 10
120 x 5

Front squats
Singles.up to 110

Walking lunges
One set till I fell over and cried

JJayoo · 28-06-2017 10:52pm

Single arm DB OHP
Warmups

Working sets
35 x 10
40 x 10 x 5 sets

Dips
30 x 5
35 x 5 x 5 sets
40 x 3 x 5 sets
20 x 10 x 2 sets

Hopefully I will be getting my bench press this week

JJayoo · 30-06-2017 12:07am

Squats

Working sets
130 x 6 x 5 sets

Supersetted squats with putting my bench press together. The frame seems fairly sturdy but the actual bench seems to be made from rivita

JJayoo · 30-06-2017 11:18pm

Paused BB Bench
Warm ups
100 x 5 x 5 sets
110 x 1
115 x 1
120 x 1
122.5 x 1 this was dodgy
100 x 5 x 4 sets
100 x 3 x 4 sets supersetted with dips

BTN OHP
Low weight/high reps

Band pull apart
3 sets

Think I will do abit of DIY on the bench, replace the timber in the seat section with some good quality ply and cut of a section of the lip that you have to clear when unracking the bar.

Benching has also pointed out that my bar is bent as it kept trying to roll in my hands.

Alf Veedersane · 30-06-2017 11:29pm

JJayoo wrote: »

Think I will do abit of DIY on the bench, replace the timber in the seat section with some good quality ply and cut of a section of the lip that you have to clear when unracking the bar.

Benching has also pointed out that my bar is bent as it kept trying to roll in my hands.

Ply is so underrated.

Is the lip just too much for a fixed rack height that clearing it pulls your scaps 'loose'?

JJayoo · 30-06-2017 11:44pm

The perfect height for me to unrack the bar is just in-between two possible settings, so if I can lower this lip, which isn't really needed, it should be purrrrrrfect.

I also have some good plywood and my uncle has a bandsaw so shouldn't be an issue to replace the seat.

JJayoo · 03-07-2017 12:34am

Paused BB Bench
Warm up sets

100 x 6 x 5 sets
110 x 2 x 3 sets
115 x 1 x 3 singles

Touch and go
100 x 5 supersetted be dips

BTN shoulder press
Low weight x all the reps

Curls
5 sets

My bar is slightly bent, but can really notice it when benching.

JJayoo · 05-07-2017 10:38pm

Squats
Warm ups

100 x 1
110 x 1
120 x 1
130 x 1

Belt
130 x 7
135 x 5
140 x 3
145 x 2
150 x 2
130 x 5 x 3 sets

Split squats
5 sets

Cow raises

Reverse hyper machine AKA plywood Smith machine
3 sets

JJayoo · 06-07-2017 11:49pm

Bench

Warm up sets

Paused
100 x 9
110 x 4
115 x 3
120 x 2
125 x 1
125 x 2 touch and go
110 x 5 touch and go
100 x 10 touch and go

Arm superset

JJayoo · 08-07-2017 11:43pm

More Bench

Working sets
Paused
115 x 3 x 5 sets
110 x 5

Touch and go+ dip superset

Tri pushdowns

JJayoo · 09-07-2017 7:11pm

Squats

Up to 130 without belt

Belt
135 x 5
140 x 5
145 x 3
150 x 3
155 x 1
160 x 1
165 x 1
170 x 1
172.5 x 1 video
130 x 5 x 3 sets

Split squats
3 sets

Calf raises
5 sets

Tea
3 mugs

https://www.instagram.com/p/BWVccbjl8Dm/

JJayoo · 10-07-2017 11:08pm

Bench
Warm ups

Paused
110 x 6 x 3 sets
115 x 1
120 x 1
122.5 x 1
125 x 1
127 x 1

Touch and go
130 x 1
120 x 3 x 3 sets
100 x 6 x 2 sets

Dips
20kg x 10 x 6 sets, 3 wide 3 narrow

DB OHP + side raise superset
5 sets

JJayoo · 12-07-2017 10:57pm

Did back stuff Uday too lazy to log it

Today
Paused bench
Warmup.sets
115 x 4 x 3 long rests between sets
120 x 3 x 2 touch and go
125 x 2 paused
130 x 1 paused
100 x 7 paused

JJayoo · 13-07-2017 11:58pm

Squats
Warmups and all the stuff

Working sets
140 x 1 this felt crap
150 x 5 this felt good
160 x 2
165 x 2
170 x 2 depth was suspect on the second rep
130 x 5

Split squat
5 sets

Dtp1979 · 14-07-2017 6:15am

JJayoo wrote: »

Squats
Warmups and all the stuff

Working sets
140 x 1 this felt crap
150 x 5 this felt good
160 x 2
165 x 2
170 x 2 depth was suspect on the second rep
130 x 5

Split squat
5 sets

What Bodyweight are you?

JJayoo · 14-07-2017 10:59am

Dtp1979 wrote: »

What Bodyweight are you?

I'm back on that dirty bulk life, this morning I was 90kg, but if I cut the carbs down for two days I would be 88kg.

JJayoo · 14-07-2017 4:09pm

Getting dumbbells
17.5
20
25
27.5
30
40

And a new barbell

Current barbell is bent and makes benching kinda dodgy as it wants to roll in my hands. It also.explains alot about my squats, sometimes the setup is super tight, next set I just can't find the same groove.

But still first bar first love

Alf Veedersane · 14-07-2017 4:12pm

Yeah you mentioned how the bent bar was a pain in the hole and I was screaming* "BUT IT'S EVEN WORSE FOR SQUATTING AND DEADLIFTING WITH"

* I may not have screamed.

Dtp1979 · 14-07-2017 5:06pm

JJayoo wrote: »

Getting dumbbells
17.5
20
25
27.5
30
40

And a new barbell

Current barbell is bent and makes benching kinda dodgy as it wants to roll in my hands. It also.explains alot about my squats, sometimes the setup is super tight, next set I just can't find the same groove.

But still first bar first love

Saw this on donedeal

JJayoo · 15-07-2017 12:40am

I also saw it

There the ones I got, also taking his 35kg dumbbell

JJayoo · 16-07-2017 12:15am

Rolling

Bench
Warm up sets
Paused
100 x 2
110 x 1
115 x 5
125 x 2
132.5 x 1 best rep of the session
120 x 3 touch and go

Dumbbell bench
20 x 15
25 x 10
30 x 20 x 3 sets

Single arm DB OHP
30 x 15 x 3 sets

Few curls
Few side raises

enterprise2017 · 16-07-2017 12:59am

JJayoo wrote: »

Want a fresh start.
The plan: Become better: Add some lean muscle and continue to build strength

Method: I have 5/3/1 and joe defranco's ebook. I think a hybrid from both could be good, prehaps two days a week following programme and one sesson of random fun lifts,

Also really want to start going to mma classes. Am moving into town soon so will make it handy to get out to the mma gym

Am a member of the college gym, but will def make visits to GCG, nice people and positive atmosphere make it a good training area,

Was in tkmaxx today, they sell chuck taylors, and there was a pair of proper addidas lifting shoes.

Goals:
I want my squat back,
I want to improve my flexibility
I want to get fit again
I want to learn French
I want to seriously increase my chinup strengh
I want to go somewhere warm

I went to the gym found i was too unfit haven't gone back HELP!!!

JJayoo · 18-07-2017 9:36pm

enterprise2017 wrote: »

I went to the gym found i was too unfit haven't gone back HELP!!!

You need to ask Alf he has kind eyes and gentle ways, I am too much of a hog to talk with peoples

Alf Veedersane · 18-07-2017 9:50pm

JJayoo wrote: »

You need to ask Alf he has kind eyes and gentle ways, I am too much of a hog to talk with peoples

I do have kind eyes, tbf.

Also, wonderful hair.

latest?cb=20141102105651

JJayoo · 18-07-2017 10:31pm

Genuine lol at that picture

Got my new non-bent bar

Bench
Warm ups and mobility stuff
Paused
100 x 1
110 x 1
115 x 6
120 x 4
125 x 3
130 x 2
135 x 1

Dips
Bw x 5 sets

Making good progress on the bench, without doubt the most consistent bench pressing I have ever done.

Alf Veedersane · 18-07-2017 10:43pm

Your bench disgusts me.

JJayoo · 20-07-2017 11:05pm

AM session
Benched in singles up to a 1RM
140 x 1

PM session
BB OHP worked.up to 1RM
97 x 1

DB OHP
30 x 15 x 5 sets

Side raises
5 sets

Surprised with the OHP was expecting it to have dropped off but the new bar is helping me get really tight consistently.

Dtp1979 · 21-07-2017 7:48am

Do you ever deadlift. I'm too lazy to go back and check

JJayoo · 21-07-2017 10:35am

Dtp1979 wrote: »

Do you ever deadlift. I'm too lazy to go back and check

I haven't done a lot recently, but I have been playing around with different set ups trying to find one that feels comfortable. At some stage I will level out the floor in my shed and get some bumper plates.

JJayoo · 21-07-2017 10:36pm

Lots and lots and lots and lots of rolling and mobility work

Squats
Worked up to 1RM
180 x 1 PB video
130 x 5 x 5

Split squats
5 sets of 20

Band pull aparts

5 sets of curls

https://www.instagram.com/p/BW0qNZal3Oz/

Alf Veedersane · 21-07-2017 11:18pm

First off, I salute the PR.

But, and I don't know what the reason is but the bar path seems to move forward halfway down. I only day it because it might mean your PR could be even heavier. It also seems like something I'm trying to correct myself but maybe for different reasons.
Either way, colour me impressed.

Tl;dr VERY STRONK!!

Mr. CooL ICE · 22-07-2017 8:12am

Alf Veedersane wrote: »

But, and I don't know what the reason is but the bar path seems to move forward halfway down. I only day it because it might mean your PR could be even heavier.

I'd hazard a guess that the forward movement is probably down to trying to keep the chest up?Looks like the second the chest is no longer vertical is the same as when the forward movement starts.

I was shown to set my torso angle as soon as I break at the knees and hips and keep the same angle all the way down. But what do I know - that was strong as fcuk

Alf Veedersane · 22-07-2017 9:02am

Nicolas Cage wrote: »

I'd hazard a guess that the forward movement is probably down to trying to keep the chest up?Looks like the second the chest is no longer vertical is the same as when the forward movement starts.

I was shown to set my torso angle as soon as I break at the knees and hips and keep the same angle all the way down. But what do I know - that was strong as fcuk

That's what I was thinking myself. Because I'm prone to do it.

But i should stfu since I can't squat that

JJayoo · 22-07-2017 10:54am

will have to investigate wither it's a form issue and is present everytime I squat regardless off weight.

Or wither it's just my form breaking down due to it being a max lift.

Alf Veedersane · 22-07-2017 11:01am

It's not an issue either way. Not a big one at least. If it is just because you're in a bit of extension to keep the chest up, it's a simple fix that won't effect your lift negatively.

Just as an example, in my own case, I was kicking back my hips and trying to keep my chest as upright meaning my back wasn't in a 'straight line', which kinda works against the tightness anyway and towards the bottom, that levelled put so it was more like I leaned forward on the bottom part. It's just not as strong a position.

I only really appreciate this because I was doing it on Wednesday and have been trying to remind myself not to do it and it feels stronger.

JJayoo · 22-07-2017 8:20pm

Alf Veedersane wrote: »

Just as an example, in my own case, I was kicking back my hips and trying to keep my chest as upright meaning my back wasn't in a 'straight line', which kinda works against the tightness .

That's exactly what I do....... Am I a peoples? A real peoples ?

Alf Veedersane · 22-07-2017 8:25pm

JJayoo wrote: »

That's exactly what I do....... Am I a peoples? A real peoples ?

It's a possibility.

Unlikely though :pac:

JJayoo · 24-07-2017 12:04am

Bench
Worked up in singles
Paused
137kg x 1
120 x 5
110 x 5 x 3

DB bench
30 x 15
40 x 10 x 3

Dips + curls superset
7 sets

JJayoo · 29-07-2017 12:03am

Squats
Mobility stuff
Warm up sets

140 x 10 PR
150 x 6 PR
160 x 3 PR I think
130 x 5 x 3

Reverse hyper things

Split squats

JJayoo · 30-07-2017 10:42pm

Mobility

Paused Bench
Warm up sets
100 x 1
110 x 1
115 x 7
120 x 1
125 x 3 x 5 sets
130 x 2
Touch and Go
100 x 12

Arm superset

Have been hitting bench and arms very consistently since I have upped the calories, I IS SWOLEASOUROUS REX

JJayoo · 03-08-2017 11:47pm

Paused BB OHP
Lots of mobility
Warm up sets
80 x 1
85 x 1
90 x 1
95 x 1
100 x 1
90 x 4
60 x 20
60 x 17

Medicine ball pushups
5 sets of 15

Dtp1979 · 04-08-2017 12:32am

JJayoo wrote: »

Paused BB OHP
Lots of mobility
Warm up sets
80 x 1
85 x 1
90 x 1
95 x 1
100 x 1
90 x 4
60 x 20
60 x 17

Medicine ball pushups
5 sets of 15

Is 100 a PB? Jesus Christ, 100kg OHP.

JJayoo · 04-08-2017 12:35am

No I have hit 105 before and 100x2 but I was heavier. Wrist wraps and a straight bar Def help

JJayoo · 04-08-2017 11:49pm

Squats
Random warmup sets

150 x1
160 x 4 PB this was the goal
165 x 3
150 x 5
140 x 5
130 x 5

Split squats
5 sets of 20

5 sets of cow Ra

5 sets of those leg swingy things

New Start

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